Forearm Pushups: Technique, Muscles Worked, Benefits, and Variations

How to do forearm pushups?

Forearm pushups, often known as forearm plank pushups or plank walk-ups, are a dynamic core and upper body exercise that transitions the body from a forearm plank position to a full plank position, challenging core stability, shoulder strength, and anti-extension capabilities.

What Are Forearm Pushups?

The forearm pushup is a compound bodyweight exercise that involves moving from a low plank position (supported on forearms) to a high plank position (supported on hands), and then returning to the low plank. Unlike traditional pushups which primarily target the chest, shoulders, and triceps through elbow flexion and extension, forearm pushups emphasize core stability, shoulder girdle strength, and the ability to control movement through the sagittal plane while maintaining a rigid torso. This exercise is an excellent progression from static planks and serves as a foundational movement for more complex bodyweight exercises.

Muscles Worked

Forearm pushups engage a synergistic array of muscles to control movement and maintain spinal integrity:

• Primary Movers:
  • Deltoids (Anterior & Medial Heads): Crucial for shoulder flexion and stabilization during the transition.
  • Triceps Brachii: Extend the elbow as you push up from the forearms to the hands.
  • Pectoralis Major (Clavicular Head): Assists in shoulder flexion and stabilization.
• Core Stabilizers (Anti-Extension & Anti-Rotation):
  • Rectus Abdominis: Prevents the lower back from arching (anti-extension).
  • Transverse Abdominis: Deepest abdominal muscle, vital for bracing and spinal stability.
  • Obliques (Internal & External): Resist rotational forces and contribute to overall core rigidity.
  • Erector Spinae: Work to maintain a neutral spine.
• Scapular Stabilizers:
  • Serratus Anterior: Protracts and upwardly rotates the scapula, crucial for shoulder health and stability in the high plank.
  • Rhomboids & Trapezius: Stabilize the shoulder blades.
• Glutes & Quadriceps: Isometrically contract to maintain a straight line from head to heels.

Step-by-Step Instructions

Execute the forearm pushup with precision to maximize its benefits and minimize injury risk:

1. Starting Position (Forearm Plank):
   • Begin on your forearms and toes, similar to a standard plank.
   • Ensure your elbows are directly beneath your shoulders, and your forearms are parallel or slightly angled inward, hands flat on the floor or lightly fisted.
   • Your body should form a straight line from your head to your heels. Engage your core by drawing your navel towards your spine and squeezing your glutes. Avoid sagging hips or an arched lower back.
   • Your gaze should be down, maintaining a neutral neck alignment.
2. Ascending Phase (Pushing Up):
   • From the forearm plank, place one hand on the floor directly beneath your shoulder, pushing up as if performing the first part of a traditional pushup.
   • Immediately follow with the other hand, placing it beneath its respective shoulder.
   • You should now be in a high plank position, supported by your hands, with arms extended and wrists directly under shoulders. Maintain the straight body line and core engagement throughout this transition. Avoid shifting your hips excessively or rotating your torso.
3. Descending Phase (Returning to Forearms):
   • From the high plank, lower one forearm back to the starting position, placing the elbow directly beneath the shoulder.
   • Follow with the other forearm.
   • You should now be back in the forearm plank position.
   • Important: Alternate the lead arm (the arm that initiates the push-up and the arm that initiates the lower) with each repetition to ensure balanced strength development. For example, if you push up with the right hand first, lower with the left forearm first on the next repetition.

Common Mistakes to Avoid

Proper form is paramount for effectiveness and safety. Be mindful of these common errors:

• Sagging Hips or Arching Lower Back: This indicates a lack of core engagement and places undue stress on the lumbar spine. Correction: Actively brace your core, squeeze your glutes, and imagine pulling your belly button towards your spine.
• Elevated Hips (Piking): Lifting the hips too high reduces the core challenge and shifts the load away from the intended muscles. Correction: Maintain a straight line from head to heels throughout the movement.
• Rocking or Twisting: Excessive side-to-side hip movement or torso rotation suggests instability. Correction: Focus on keeping your hips square to the floor. Slow down the movement and actively resist rotation by bracing your obliques.
• Elbows Flaring Out: During the push-up phase, ensure your elbows stay relatively close to your body to protect your shoulders. Correction: Keep your elbows tracking backward or slightly out, not straight out to the sides.
• Shoulder Shrugging: Allowing your shoulders to creep up towards your ears can strain the neck and upper traps. Correction: Actively depress your shoulders, pulling them away from your ears.

Benefits of Forearm Pushups

Incorporating forearm pushups into your routine offers several distinct advantages:

• Enhanced Core Stability: This exercise is a dynamic plank variation, significantly challenging the anti-extension and anti-rotation capabilities of the core.
• Improved Shoulder Strength and Stability: The movement strengthens the muscles surrounding the shoulder joint, including the deltoids, triceps, and scapular stabilizers, promoting robust shoulder health.
• Functional Strength: It mimics real-world movements where core and upper body coordination are required, translating to better performance in sports and daily activities.
• Progression and Regression Tool: It serves as an excellent intermediate step between static planks and more complex pushup variations or crawling patterns.
• Reduced Wrist Strain: Compared to traditional pushups, the forearm plank starting position can be more comfortable for individuals with wrist sensitivities.

Variations and Progressions

To make the forearm pushup more accessible or more challenging:

• Easier Variation (Knee Support): Perform the exercise with your knees on the ground instead of your toes. Maintain the straight line from knees to head, engaging the core.
• Progressions:
  • Tempo Control: Slow down the ascending and descending phases (e.g., 2 seconds up, 2 seconds down) to increase time under tension and muscular endurance.
  • Added Resistance: While challenging, a light resistance band around the wrists can increase the demand on the triceps and shoulder stabilizers.
  • Single-Arm Plank Walk-Out (Advanced): Progress to lifting one arm or leg briefly in the high plank position, further challenging stability. This is a significant leap in difficulty.

Who Should Do Forearm Pushups?

Forearm pushups are suitable for a wide range of individuals:

• Fitness Enthusiasts: Looking to diversify their core and upper body routines.
• Athletes: Seeking to improve core stability, shoulder health, and functional strength relevant to their sport.
• Individuals Progressing from Planks: Those who have mastered static planks and are ready for a dynamic challenge.
• Beginners to Advanced Trainees: With proper scaling, this exercise can be integrated into various fitness levels. It's particularly beneficial for those aiming to build foundational strength for pushups or handstands.

Integration into Your Workout Routine

Forearm pushups can be strategically placed within your training regimen:

• Warm-up: A few sets can activate the core and prime the shoulders for more intense work.
• Core Workout: Integrate them as a primary exercise in a dedicated core session.
• Full-Body Workouts: Include them as part of your push or upper body exercises.
• Sets and Reps:
  • For Beginners: Start with 2-3 sets of 6-8 repetitions (one full up-and-down movement counts as one rep). Focus on perfect form.
  • For Intermediate/Advanced: Aim for 3-4 sets of 10-15 repetitions, or incorporate tempo variations.
  • Rest for 60-90 seconds between sets.

Safety Considerations

While highly beneficial, always prioritize safety:

• Listen to Your Body: Discontinue the exercise if you experience sharp pain, especially in the shoulders, wrists, or lower back.
• Pre-existing Conditions: Individuals with shoulder impingement, rotator cuff issues, or significant wrist pain should approach this exercise with caution or consult a physical therapist or qualified coach.
• Proper Warm-up: Always perform a dynamic warm-up that includes shoulder mobility and core activation exercises before attempting forearm pushups.
• Progress Gradually: Do not rush into advanced variations. Master the fundamental movement before adding complexity.